Warm Up (500) Swim 10 x 50's on :50 Set (500) 100 kick on 2:30 100 free on 1:30 6 x 50 stroke on 1:10 Set (1400) 2 rounds (1:30 on 2nd round) 2 x 200 Free on 3:20 2 x 100 Free on 1:40 2 x 50 Free on :50 Set (400) 8 x 50 kick on 1:15 ...1 easy/1 fast Cool-down (200) 200 EZ choice |